Thursday 5.4.17

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PERFORMANCE/FITNESS
A. Three Sets:
Dumbbell Front + Reverse Lunge x 5/leg
rest 10s
Weighted Plank on Elbows x 30 seconds
rest 10s
Single arm Bottoms up Carry x 30ft/arm
rest 60s
B. 0:00 – 10:00
30 Strict Handstand Pushups or Perfect Form Pushups
60/40 Cal Row
10:00 – 20:00
60/40 Cal AB
30 Chest to Bar Pullups, 20/15 Strict Pullup, 15 Muscle ups
20:00 – 30:00
1k Run

Wednesday 5.3.17

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PERFORMANCE
A. Power Jerk Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Strict Press w/ pause at top x 3 reps
1/4 OHS w/ pause x 3 reps
Power Jerk x 5-8 reps
B. Five Sets:
Power Jerk w/ pause in catch of first rep x 2 reps
rest 20 seconds
Single Arm Ring Row @31X1 x 5-6/arm
rest 90 seconds
C. Every 5 minutes x 4 sets (20 minutes)
6 Dumbell Burpees 50/35# per hand
100m Run
5 Renegade Row
100m Run
4 Dumbell Push Press
FITNESS
A. Power Jerk Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Strict Press w/ pause at top x 3 reps
1/4 OHS w/ pause x 3 reps
Power Jerk x 5-8 reps
B. Five Sets:
Strict Press @31X1 x 5 reps
rest 20 seconds
Single Arm Ring Row @31X1 x 5-6/arm
rest 90 seconds
C. Every 5 minutes x 4 sets (20 minutes)
6 Dumbell Burpees
100m Run
5 Renegade Row
100m Run
4 Dumbell Push Press

Tuesday 5.2.17

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PERFORMANCE
A. Snatch Prep
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. Snatch Pull w/ pause in extension + Snatch from above knee + OHS w/ pause at bottom position x 10 minutes of work
Experienced – 6-8 sets
Novice – 8-10 sets
C. 0:00 – 10:00
15.12.9
Cals on Rower
Power Snatch 75/55#
10:00 – 20:00
9.12.15
Cals on AB
Overhead Squat 75/55#
FITNESS
A. Snatch Prep
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. Four Sets:
Double Dumbbell Single leg Romanian Deadlift @31X1 x 7/leg
rest 10 seconds
Bench Press @30X1 x 8 reps
rest 90 seconds
C.0:00 – 10:00
15.12.9
Cals on AB
Double Russian KB swing 35/25# per hand
10:00 – 20:00
9.12.15
Cals on Rower
Goblet Squat 55/35#

Monday 5.1.17

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PERFORMANCE/FITNESS
A. Back Squat Prep
Bar on Top of knees Ankle Stretch x 30s
ARE Squat x 5/ per position Heels, Flat, Toes Elevated
Squat hold w/ Knee Drive out x 10s on 10s off x 2 sets
Squat Prep x 3 minutes
B. Five Sets:
Back Squat @30X1 x 3 reps
rest 20 seconds
Strict Pullup @3030 x 2-3 reps
rest 90 seconds
C. Three Rounds for time:
21 Wall Ball 20/14#
15 Toes to Bar
9 Burpee Dumbbell Step over 24/20# 40/30# per hand

Sunday 4.30.17

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PERFORMANCE/FITNESS
A. Gymnastics Work
Warm up
Overhand Grip PVC Pass Thru x 10 reps
Dorsal Grip PVC Pass Thru x 10 reps
Scap Pullup x 10 reps
Single Arm Bar Hang x 10s/arm
x 2 sets
+
Complete in Any order
2 Sets for Max Reps
Strict Supinated Grip Pullup
Strict HSPU or Perfect Form Pushup
Hollow Body Hold w/ PVC Overhead
Arch up Hold w/ PVC Overhead
B. Run, Row, AB
Three Sets:
60s Sprint
90s Easy
60s Sprint
rest 8-10 minutes btw sets

Saturday 4.29.17

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PERFORMANCE/FITNESS
A. Three Sets:
Get up x 2/arm
Single Arm Ring Row x 5-8/arm
Dumbell Bicep Curl x 12 reps
Tricep Press down x 15 reps
B. Teams of 2 Break up anyway you see fit, Complete as many rounds and reps as possible in 18 minutes:
50 Cal Row
50 Burpees
50 Wall Ball 20/24#
50 Kettlebell Swing 55/35#
50 Dumbbell Push Press 50/35# per hand
50 Box Jump w/ step down 24/20”

Friday 4.28.17

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PERFORMANCE/FITNESS
A. Deadlift Movement Prep
Clean Grip Single Leg RDL x 6/leg
Good Morning x 6 reps
Romanian Deadlift to Knee @22X1 x 6 reps
Deadlift Prep x 3-5 minutes
B. Clean Grip Deadlift @40X1 – 12 minutes to build to 4RM
C. Four Sets:
X Band Lateral March x 30 seconds
rest 10 seconds
Extended Bird Dog Hold w/ Knee off Ground 10-20s/side
rest 60 seconds
D. For Time:
Burpee over Bar x 21
Goblet Squat 70/55# x 18
Deadlift 225/155# x 15
Burpee over Bar x 18
Goblet Squat 70/55# x 15
Deadlift 225/155# x 12
Burpee over Bar x 15
Goblet Squat 70/55# x 12
Deadlift 225/155# x 9

Thursday 4.27.17

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PERFORMANCE/FITNESS
A. Push Press Movement Prep
Front Rack Mobilization Behind Neck x 20s /arm + 40s Double arm
Strict Press x 5 reps w/ 2s pause at top of each rep
Push Press Prep x 4-5 minutes
B. Barbell or Dumbbell Push Press x 12 minutes to build to Heavy Double
C. Four Sets:
Kneeling SeeSaw Dumbbell Press x 8/arm
rest 30 seconds
Single Arm Dumbbell Row x 6/side @3030
rest 30 seconds
D.  Complete as many rounds and reps as possible in 7 minutes of:
5 Toes to Bar
10 Dumbell Snatch 50/35# alternating arms
200m Shuttle Run

Wednesday 4.26.17

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PERFORMANCE/FITNESS
“IWT”
Dumbell Manmaker x 5 reps 50/35# (Pushup Row R +Row L + Ground to Overhead)
Row x 2 minutes
rest 2 minutes x 3 sets
rest 3-4 minutes
Dumbbell Front Rack Lunge x 20 seconds 50/35#
Burpees x 40 seconds
Dumbbell Front Rack Lunge x 20 seconds 50/35#
Assault Bike x 40 seconds
rest 2 minutes x 3 sets
rest 3-4 minutes
Three Sets:
20 seconds Max Hollow Hold
10 seconds rest
20 seconds Max Arch up Hold
10 seconds rest
20 seconds Max Russian Twist
10 seconds rest
20 seconds Max V Up
rest 60 seconds

Tuesday 4.25.17

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PERFORMANCE/FITNESS
A. Prehab Work x 2 sets
Martial Arts Lunge into Lateral Lunge w/1s pause in each rep x 5/side
Partner Push Crawl Position Hold x 20 seconds
B. Back Squat – 12 minutes to build to 5RM
C. Three Sets
Skater Squat w/ lacrosse ball behind trail leg knee x 5-6/leg
rest 30s
Dumbell Wood Chopper x 10/side
rest 30 seconds btw sets
D. 0:00 – 12:00
1 Mile Time Trial Run
12:00 – 20:00
Complete as many rounds and reps as possible in 8 minutes:
5/3 Strict Pullup
10 Dumbbell Step ups alternating legs 50/35# per hand 24/20”
15 step Crawl Forward + 15 step Crawl Backward